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WOD: Monday, 25  January 2016

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)

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Weekly Special:

2 minutes Max Double Unders

-rest-

1 minute max Push-Ups

Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

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Strength:

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Every 90 seconds for 12 min (8 sets) Snatch Grip Push-Press (from behind the neck) + OH Squat

This is a complex, 2 + 3. Build weight to a moderately heavy load.

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WOD:

4 rounds, 50 seconds of work followed by 10 seconds of rest/transition:
Weighted Box Step Overs 24/20” @ 16/12 Kg KB
Slam Balls 15/9 Kg
Hang Power Clean, 65/45 kg
Rest 1 min

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Scale 1:

Weighted Box Step Overs 24/20” @ 12/8 Kg KB
Slam Balls 12/6 Kg
Hang Power Clean, 55/35 kg

Scale 2:

Box Step Overs 24/20”
Slam Balls (pick-up) 6/3 Kg
Hang Power Clean, 30/15 kg

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Coaches Note:

1 step over counts for 2 points. Make them count!

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